There are different working hours for different kinds of jobs. The major bulk of the working population works from 9 to 5 shift and the other works the night shift. There is also a third category of the working class that works in alternate or rotating shifts and their shift keeps on rotating between morning, evening and night. Such individuals often struggle with their sleep because of the fluctuating timeline.
CIRCADIAN RHYTHM AND SLEEP CYCLE:
Circadian rhythm is the cyclic process that is in-built and regulates the sleep wake cycle and ensures that the body is in harmony with the biological clock. The night is for sleep and daytime is for waking up and doing the chores. The body also functions as per the rhythm and biological clock such as the right production of the required hormones and neurotransmitters to ensure that the body works in a routine.
WORK SHIFT DISORDER:
Approximately 20 percent of the world population have non-traditional working hours. Individuals working in shifts often experience sleep related disturbances due to odd sleeping hours and this phenomenon is referred as shift work sleep disorder (SWSD).
CHALLENGES OF INDIVIDUALS WORKING IN WORK SHIFTS:
Main reason behind shift work sleep disorder is that after waking up for the whole night they find it difficult to fall asleep, even though they are tired when the shift overs because the body is signaling and producing hormones for wakefulness and this leads to compromised sleep and if this persists longer it leads to insomnia and health-related issues that also affects their work performance.
HOW TO OVERCOME WORKSHIFT RELATED SLEEP CHALLENGES:
If the work shift sleep disorder persists it is mandatory to fix it because if it will prevail it will cause a lot of psychological and mental health concerns. Long term sleeplessness will also flare up conditions such as heart diseases, diabetes and mental illnesses. It can also cause behavioral and social issues such as drug abuse or substance abuse.
If you are experiencing any disorder than keep a track of your sleep cycle and consult an expert so that he can make you learn measures that can be adopted to improve sleep.
The non-pharmacological guideline to correct shift work sleep disorder are as mentioned below:
- It is important to discipline yourself and go straight to bed at the end of shift.
- Minimize light exposure almost an hour before shift ends because light has a strong relevance to waking up.
- Use blinders and sunglasses to ensure darkness on the way back home because exposure to sunlight or daylight will interfere with onset of sleep.
- Room should be dark with optimum temperature, comfortable bedding and pillow will make the environment more conducive to sleep. It is also known as sleep hygiene
- Stick to a strict routine.
- limit your caffeine intake. if it is un-avoidable then do not drink at least 4 hours before ending of shift.
- No exposure to blue light in the form of electronic gadgets such as mobiles, iPod and laptops as it will further delay the onset of sleep and will disturb the sleep cycle.
- Try to avoid shifting too frequently to give body enough time to get adjust to one type of shift.
- If these points are not helping don’t hesitate to seek help from UK sleeping pills.
ROLE OF SLEEPING PILLS IN REGULATING SLEEP DISTURBANCES DUE TO WORKING IN ALTERNATE SHIFTS:
One can buy sleeping pills UK that belong to the category of controlled drugs and over the counter sleeping pills to help with their sleep struggles. They can take the drug an hour before the shift ends so that they can fall asleep as they reach to their homes. These medicine should be take in the lowest effective dose and for shortest duration possible and they are not recommend for using longer than 4 weeks as they can cause addiction, dependence etc.
Melatonin hormone supplementation and anti-histamines can be use to induce sleep. Some herbal flower and herbs kava and tea extracts are also very effective but much research is still pending in this field.
Patients can buy sleeping pills online and from the drug stores.
WHERE TO BUY THE DRUG?
sleeping pills UK next day delivery option offered by online websites have facilitated the masses in acquiring the drug while staying at home but always ensure a disciplined and healthy routine to avoid medications.